As time passes, more research highlights the significance of sleep for health and disease prevention. Below, we'll explore tips for enhancing the quality of sleep so that we can feel more rested each day.

Habits Affecting Sleep

Various habits throughout the day, particularly those before bedtime, significantly impact sleep, either promoting insomnia or facilitating a good, quality sleep. Factors such as working hours, medications, parenting small children, everyday stress, bedtime routines, and diet are conditions influencing sleep. The term "sleep hygiene" refers to habits before bedtime that can improve our ability to fall asleep and stay asleep.

Tips for Better Sleep (Sleep Health)

The following quick tips and practices can help you achieve a better night's sleep. Consider adjusting your daily routine based on these for swift results.

• Maintain a consistent sleep schedule, aiming to wake up at the same time daily. For those with significant sleep issues, maintaining this routine on weekends and holidays is beneficial.
• Set a regular bedtime, ensuring you get 7-8 hours of sleep.
• Only go to bed when sleepy.
• If unable to sleep after 20 minutes, get up, engage in a relaxing activity (e.g., reading a book in low light) without screen or bright light exposure.
• Designate your bed solely for sleep and intimacy.
• Dim the lights when preparing for bed, using a small lamp or decorative lights to create a relaxing ambiance. Ensure the bedroom is conducive to sleep with an appropriate temperature, a comfortable environment, and clean, comfortable bed covers. Research for a pillow contributing to quality sleep can be helpful.
• Avoid screens, including mobile phones, at least 30 minutes before bedtime. Establish a relaxing pre-sleep routine such as reading a book, listening to calming music, taking a warm bath, or using incense sticks.
• Integrate regular physical activity and exercise into your life for better quality sleep.
• Minimize caffeine and alcohol intake in the afternoon or evening.
• Limit fluid intake before bedtime.
• Consume a light meal conducive to sleep.

If sleep problems persist despite these adjustments, consulting a doctor for additional solutions, including medication or Cognitive Behavioral Therapy (CBT), is advisable. As sleep holds paramount importance in our lives, prioritizing it in our daily routine is essential. Consider making changes, such as allocating more time for sleep, delegating evening childcare responsibilities with a partner, and incorporating proven sleep aids like relaxing music into your day. Additionally, don't overlook the impact of your diet on sleep.